Understanding Weight Loss Plateaus
Sometimes after a period of steady weight loss, the scale stops moving. Without making any conscious changes to your diet and exercise habits, your weight loss halts. This is known as a weight loss plateau.
In nature, a plateau is a flat and expansive piece of land that contrasts with the surrounding landscape. During your weight loss program, a plateau can be a frustrating period that may test your will to continue striving toward your ultimate weight loss goal.
You can take several steps to push past a weight loss plateau. Do not let a temporary standstill dissuade you from reaching for your goals. A plateau is an opportunity to re-connect with your weight loss center and develop a new strategy to help you continue losing weight.
Why Plateaus Happen
A weight loss plateau is one of the more common obstacles encountered during any weight loss program. When you start your weight loss program, cutting even a moderate level of calories and exercising lightly may result in weight loss.
As you lose weight, your body’s needs change. To continue losing weight, you need to make adjustments to your eating and exercise habits.
Overcoming a weight loss plateau may require:
- Dietary changes: This may include slight changes to your meal replacement plan, reduced calorie intake and food substitutions.
- Exercise changes: Increasing the amount and the intensity of your current activity level can help you burn more calories.
- Medication changes: Changing the type or dosage of current weight loss medications, or introducing weight loss medications can help you push past a plateau.
- Behavioral changes: Addressing current habits and finding ways to make small improvements may encourage further weight loss.
Each of these factors will contribute to small improvements in weight loss efforts. When combined, they can help you manage weight loss long-term.
Assessing Habits and Moving Forward
A weight loss plateau is an opportunity to re-assess your progress and determine what other changes you can make to your behavior, eating and exercise habits. In many cases, as we adjust to a healthier lifestyle, the habits we developed to encourage weight loss start to falter. A plateau is an opportunity to evaluate what changes you’ve made, and how those changes are holding up in your day to day life.
When you encounter a plateau, consider:
- Your sleeping habits
- How much water you drink daily
- Snacking habits
- Portion sizes
- Daily activity level
- How you are managing stress
Take a weight loss plateau as a chance to re-focus your weight loss efforts by making small adjustments to behaviors like these. Your weight loss doctor can help you develop a new strategy for continuing towards your wellness goals after reaching a plateau.
Creating SMART Weight Loss Goals
“Setting goals is the first step in turning the invisible into the visible.” -Tony Robbins
Medical weight loss can help you reach your goal weight, but it will take time to achieve this important objective. As you gradually make progress towards your goal weight, setting smaller goals can help you plan out your path to success and stay motivated along the way.
Through advertising, bulk packaging and ever increasing meal sizes, perceptions of portions and serving sizes have become skewed.
A TV commercial will pan across the image of a whole pizza, breadsticks, a two-liter of soda and usually a large dessert. The pizza alone averages around 2,000 calories, so the calories represented in a single commercial far outweigh the average recommended daily allowance of calories. In contrast, a single slice of pizza contains around 250 calories.
Keeping Hydrated for Your Health
Staying hydrated throughout your day is one of the healthiest lifestyle changes you can make. Proper hydration habits can reduce your risk of heat-related injury, benefit heart health, boost your metabolism and give you more energy throughout the day.
Preventing Regain after Weight Loss
Medical weight loss can give you the tools you need to lose weight and keep it off, but sometimes no matter how closely you follow a program a slip-up leading to weight regain can happen. It’s almost inevitable, and it’s nothing to beat yourself up about.
It’s important to be able to take personal responsibility for any slip-ups. If you’ve regained weight, it’s possible that it was your body adjusting to all of the lifestyle changes you’ve been making.
Stress and Weight Loss
As you go through your medical weight loss program in Scottsdale, it’s important that you learn to manage any health problems that may affect your weight loss, such as stress. Stress is the body’s neurological response to events in life that make you feel pressured, threatened, upset or anxious. Believe it or not, stress is meant to help you. When managed properly, stress can motivate you to perform well under pressure. However, if you find yourself in a constant stressful state or if you don’t know how to deal with stress, it can take a toll on your overall health, especially if you’re trying to lose weight through medical weight loss.
Healthy Sleep Habits during Medical Weight Loss
Getting enough sleep is an integral part of any medical weight loss program. If you aren’t well rested, it can make losing weight more difficult than it needs to be. If you’re excessively tired during the day, sticking to even the simplest of exercise routines can be a chore. To get the most out of your medical weight loss program, you’ll want to make sure you’re getting at least eight hours of uninterrupted, quality sleep every night.
Handling Setbacks during Weight Loss
When it comes to losing weight, the journey may sometimes seem a bit overwhelming; especially if you have been struggling with your weight for a long time, without any results. Medical weight loss is a great way of encouraging long-term weight loss and lifestyle changes with the help of your physician and weight loss team. However, like any endeavor, you can’t begin your weight loss program believing that you have found a “miracle cure” to your weight and health concerns. Even with a great support team, your weight loss journey may not be totally smooth all the time.
How to Make Mindful Eating Part of Your Weight Loss Plan
How much do you think about what you eat? The weight loss industry has a phrase that is becoming more prevalent among consumers, as well – mindful eating. It is a common sense approach to meeting your weight loss goals and learning to better your relationship with food. Get educated about mindful eating and find ways to incorporate it into your healthy lifestyle.